1. Physical Fitness and Health
Presented by:
Created by: Brianne Kraai

2. Exercise
The CDC recommends that adults get at least 150 minutes of exercise per week in order to be healthy
In order to achieve the maximum health benefits from exercise you should be incorporating all 3 types of physical activity into your fitness plan
150 or more minutes of moderate aerobic exercise
2 or more days with strength exercises
2 or more days with flexibility activities

3. Aerobic
Aerobic exercise is anything that requires movement of most the body while also increasing the heart rate, oxygen intake and body temperature.
Moderate aerobic activity should be difficult, but not painful. You should be able to carry out a conversation.
Examples: walking, jogging, running, swimming, biking, boxing, dancing, stairs, etc.

4. Benefits of Aerobic Activity
Improved mental health
Improved stamina
Stronger heart and lungs
Increase in red blood cells
Weight loss
Stronger immune system
Improved muscle health
Reduced risk of diseases and health conditions

5. Strength
Strength exercise is any type of exercise the builds muscle strength and mass.
Also known as anaerobic exercise
One should do 8-10 strengthening exercises for 2-3 days a week
2-3 sets of around 8-12 reps
Examples: Free weights, cable machines, body weight exercises, resistance bands, ankle weights, etc.

6. Benefits of Strengthening Activity
Increased bone, muscle, tendon, and ligament strength
Improved balance
Increased endurance
Improved cardiac function
Elevated LDL “good cholesterol”
Decreased chance of injury and falls
Decreased chance of osteoporosis

7. Flexibility
Flexibility exercises are moves that help improve one’s range of motion of muscles and joints
One should do flexibility exercise at least 8-10 exercises 2-3 days a week, but everyday is best
Hold each move for seconds for maximum benefit
Best to stretch once the body is heated (warm up/cool down)
Examples: Stretching, yoga, or Pilates

8. Benefits of Flexibility Exercise
Improved balance and coordination
Increase ease of other types of exercise
Reduce soreness
Reduce tension in muscles
Improve range of motion

9. Inactivity
We all know that being active is important…but many people still are reluctant to exercise.
Many people think that they are too old, they will harm themselves, it will make a past injury more severe, they need to have access to a gym, or that it is too hard
Being inactive is very risky
More hospitalizations
Loss of movement
More medications
Increased risk of injury and disease

10. Exercise for Weight Loss
Never let your body plateau. Change it by following the following principal: Get “FITT”
Frequency
Intensity
Time
Type
Weight Training AND Cardio
One or the other is not enough. More muscle allows for higher calorie burn. One pound of fat burns 2 calories a day versus 6 calories a day with muscle

11. Exercise for Weight Loss
Fuel up accordingly
Eating some carbs prior to your workout helps to improve your performance in the gym. Caffeine has also shown to increase your calorie burn if consumed 1 hour prior to your workout.
Cleaning Eating
All the workouts in the world will not help if you are consuming the same amount of calories burned. Key is cutting out added sugars and sticking with lean protein, healthy fats, whole grains, and fruits and veggies.

12. Making Exercise a Habit
Workout with someone – making it a time to also be social may help you be accountable and look forward to your workout together
Schedule your workouts
Don’t overwhelm yourself – set small achievable goals
Log your steps
Stick it out – it usually takes about 2 weeks to form a habit

13. Want some support in getting more active?

14. Exercise Classes Pine Creek Grand Rapids
Cardio Drumming – Thursdays 5:15-6:00pm
Grand Rapids
Yoga – Wednesdays 4:30-5:30pm

15. Fitness Assessment
Gain free access to the NHBP Fitness Centers in Grand Rapids or Pine Creek! Schedule a fitness assessment with a Health Educator
Grand Rapids: Brianne Parrish at
Pine Creek: Shelby Gibson at